You have pain in your shoulders?

You need to start thinking in reverse. You're putting all your thought into chest and shoulders with legs and back as an afterthought. Think more about legs and back and less about chest and shoulders.

But the BIGGEST thing is to STOP thinking of your body as a collection of parts that you need to annihilate. Instead of thinking about the movements making your body better, think about making your body better at the movements. The side effect, if your diet and behaviour is right, will be a better body.

Pick multijoint compound movements do 2 to 3 sets of 5 to 8 and progress by adding weight or reps (or sets) on at least a weekly basis but probably a workout to workout basis. Use a fullbody or a split with a much higher frequency such as an upper/lower.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.